Can pregnant women sleep on their right side? What is the best pillow to sleep on during pregnancy? Bad rest at the end of the term and ways to improve it

To replenish energy, restore the body at the cellular level, strengthen the nervous system, a person needs quality sleep. It is worth noting that without a good night's rest, the human body can only last four days, while without water - as much as ten! When it comes to a pregnant woman, then sleep is one of the key aspects of the normal development of the fetus along with a balanced diet. But how to sleep during pregnancy, so as not to harm the baby and your body?

Dangerous poses for "quiet time"

Expectant mothers who are in the early stages of pregnancy (up to 12 weeks) can still sleep in any of their usual positions. But little by little it is worth giving up such habits:

From the second trimester, sleeping on your stomach is very dangerous for the baby. Although the baby is already securely entrenched in the tummy, the risk of injury still remains. And the increase in the size of the abdomen over time makes this position quite uncomfortable.
Sleeping on your back is especially dangerous at the end of the second trimester. The baby during this period is already quite large, so it puts pressure on the mother's lower back, intestines and other internal organs located in this zone. A pregnant woman who does not follow this rule has a rapid heartbeat, numbness of the extremities occurs, blood flow to the placenta and kidneys is disturbed. In this case, there is a risk of fetal hypoxia. The baby begins to push hard and roll over in the womb, signaling discomfort.

If a woman in late pregnancy prefers to sleep on her back, then she may experience such problems: the occurrence and exacerbation of hemorrhoids, arrhythmia, low blood pressure, fainting, dizziness, heartburn.

How to organize a sleeping place?

In some cases, even the right position for a night's rest during pregnancy does not help the body recover properly. If the bed is uncomfortable, and the mattress does not support the spine, then there is no need to talk about a good resumption of strength. A properly furnished sleeping place is also very important for a good night or daytime sleep. Pregnant women are advised to buy an orthopedic mattress of medium hardness, which follows the contours of the body and is able to maintain the spine in a natural state for physiology. The bed should not be very springy, so as not to create unnecessary vibrations while turning over in a dream. Its size should be sufficient - it should be borne in mind that two people share the bed - the future mother and the future father.

Sleeping on the left side - the correct position for pregnant women

Doctors unanimously advise expectant mothers sleep on the left side. In this case, the blood flows seamlessly into all internal organs and into the placenta, spleen and lymphatic system function normally. Whereas the “quiet hour” on the right side can cause compression of the kidney and large intestine, as well as obstructed outflow of lymph. If you bend your leg at the knee and put it on an elevation (pillow), then sleeping on the left side of the body will be even more beneficial.

Why is it more correct for pregnant women to sleep on their left side:

the likelihood of back and lower back pain due to incorrect body position is leveled;
blood in full mode enters the placenta, preventing oxygen starvation of the baby;
legs and arms swell less, because the kidneys are functioning normally;
the mother's heart is working at full capacity;
pressure on the liver is reduced.

Of course, you can roll over during the night “quiet hour” to one side or the other, preventing limb numbness, but still the left side should be a priority.

Special pillows for pregnant women - a real salvation

The developers of pillows for pregnant women tried to take into account all the needs and physiological characteristics of women who are happily expecting a baby. The most popular are products in the form letter U that properly support a woman's stomach and back. Products are usually filled with special hypoallergenic material (buckwheat husks, polystyrene foam balls, holofiber). Sleeping on such a product is very comfortable and convenient due to the maximum relaxation of the muscles.

What forms of pillows are still available:

In the shape of letter C The pillow allows you to support your stomach while you sleep. On it you can sleep comfortably on your left side throughout the night.
Sleeping aid in uniform letters I in appearance it looks like a roller. It can be placed under the stomach or under the back. The product is small in size.
L-shaped product used to support the head and abdomen at the same time.
Small and compact variant in shape letter U Designed for road use.

When choosing the right version of the product, one should take into account the height, weight and other features of the pregnant woman. It is worth noting that the U-shaped pillow can be used not only during the bearing of the baby, but also during lactation, to block the crumbs. Therefore, it is she who is considered the universal and most correct model.

Sleeping reclining is a suitable option for expectant mothers

The position of "reclining" is especially important in late pregnancy. At this time, the stomach reaches its maximum volume, the baby, together with the amniotic fluid, weighs a lot, the pressure of the uterus on the organs increases. A pregnant woman may experience frequent urge to urinate, she is in an anxious state, thinking about the upcoming birth. A full and healthy night's rest during this period is more important than ever. If you put a pillow under your back and under your legs, you can take a little nap in a “reclining” position. In this case, the pressure on the diaphragm is reduced, the uterus does not cause significant discomfort, which allows you to plunge into a comfortable sleep.

Important! A pregnant woman should not only sleep properly, but also get out of bed correctly. You can’t immediately jump out of bed - you need to roll over on your side, take a sitting position, and only after that rise to your feet. This will help to avoid the occurrence of dangerous uterine tone.

Never take sleeping pills if you suffer from insomnia during pregnancy! Better drink decoction of chamomile, lemon balm or mint. A glass of warm milk with honey will also serve as an excellent “sleeping pill”, unless, of course, you have an individual intolerance to lactose and bee products.
If you are tormented by fears associated with the upcoming birth (especially if you have them for the first time), and insomnia appeared on this basis, sign up for special preparatory courses. There you will get answers to your questions, talk to women who have already gone through childbirth, and calm down by returning a good night's rest to your life.
If during your travels to the kingdom of Morpheus you are often tormented by convulsions, then use pinch massage and eat foods high in calcium.
Go to sleep at the same time (preferably by 10 pm) to accustom the body to the routine.
If you have not yet decided in which position it is more convenient for you to sleep, then try all the recommended methods and note all the pros and cons.
Necessarily ventilate the room before a night of relaxation. Slow evening walks in the fresh air also have a beneficial effect on the quality of rest in the dark.
Don't overeat! Especially a few hours before a nightly recuperation. If you really want something to eat in the evening, then let this be simple crackers and low-fat kefir.

All pregnant women probably know that drinking coffee-containing drinks is harmful, especially before a night's rest. This rule also applies to sparkling water, strong tea. Sleep in cotton pajamas or a nightgown. Excessively vigorous activity before going to bed can cause insomnia, so it is better to listen to calm music in the evening, meditate, contemplate the beautiful. The most important thing is to keep the right positive attitude, joyfully waiting for a meeting with your baby. When thinking about which side to sleep on today before going to bed, be guided by your personal feelings, but do not forget about the advice of doctors.

Expectant mothers should not only fully spend the daytime hours, but also properly organize their sleep. Night rest helps to restore the resources spent during the day, relax muscles and normalize the functioning of the nervous system. All this is important for the full development of the fetus. The article highlights the questions of how to choose the right position in a dream for women in position, on which side it is better to sleep and how to organize the most comfortable sleeping place.

How to choose a position for sleeping?

Future mothers should know that the position of the body during sleep affects a number of functions and conditions of the body. Poses affect:

relaxation of the spinal column and proper blood circulation;
blood supply to the brain;
hormone production;
strength of ligaments and joints;
supply of oxygen to the body and proper breathing;
proper functioning of muscle tissue;
cardiac activity and blood pressure;
complete digestive activity.

Reference! It is important to understand that the morning well-being of a woman speaks of how her sleep went. If she feels vivacity and a surge of strength, then the dream was full, but if the state is more like a “squeezed lemon”, then the position of the body was completely unsuccessful for maintaining and restoring strength.

Some women sleep quite comfortably on their back, although this position is not the most suitable, as it leads to stagnation of some organs due to constant pressure on the epicenter of the spinal column. Experts do not recommend sleeping on the stomach at all for expectant mothers, especially in the late stages of their pregnancy. With such a dream, the spine is deformed and leads to constant lack of sleep and more serious consequences.

Doctors consider side sleeping to be the most suitable position. This position of the body helps to relax and fall asleep faster. In addition, this posture helps to eliminate snoring and facilitate breathing, eliminate unpleasant symptoms such as belching and heartburn, as well as prevent other digestive problems.

The only drawback of the lateral position during sleep can be called numbness of the fingers or even the entire arm, as sometimes nerve endings are pinched and blood circulation is disturbed. But this problem can be easily dealt with with the correct position of the hand due to a comfortable pillow and the organization of a comfortable place to sleep.

Which side to choose for sleeping during pregnancy:

- Right side

In the early stages of pregnancy, young mothers can sleep quite comfortably and get enough sleep on their right side. In later trimesters, according to the physiological characteristics of the body, the left side is more suitable. Many women are worried that the heart is located on the left and, supposedly, this is dangerous. But posture during sleep has no effect on cardiac activity. The beating of the heart and the flow of blood to it are in no way disturbed.

The right side is also comfortable due to the location of all vital organs far from it. On the left side is the liver and bile ducts, which function freely and do not bring discomfort. The spine assumes a free and comfortable position, edema does not form, pressure on the bladder does not occur, and the blood circulation of neither the mother nor the child is disturbed.

In addition, the right side allows you to freely locate the engorged breast and not squeeze it. The development of mastopathy and other chest diseases is excluded.

Attention! In order to unload the right shoulder, you need to try not to focus on it. To do this, the shoulder is pushed forward a little, preventing circulatory disorders in the muscles of the forearm and wrist. With a sore back, this pose is the most comfortable. For greater comfort, a small soft pillow can be placed between the knees. This measure stabilizes the spine and normalizes pressure from the hips and buttocks.

- left-hand side

Many experts are inclined to believe that the best sleeping position is the left side. The left side affects the following processes in the body:

blood, oxygen and all nutrients flow freely to the placenta;
the pressure on the urinary canal decreases and the woman sleeps more calmly, does not experience premature urge to urinate;
the spinal muscles relax to the maximum and the spine takes the most comfortable position;
there is no excessive strain on the hepatic region;
swelling of the extremities is reduced, convulsions are almost completely excluded.

The left side for sleeping should be used by women from the 27th week of pregnancy. It is during this period that the blood supply to the uterus is provided most fully with the left-sided position of the body. The fetus in this sleep position develops as comfortably and fully as possible. All organs relax and work in full mode without the slightest failure.

Important! With a diagnosed transverse or pelvic presentation, it is worth falling asleep on the side where the baby's head is located. This choice is due to the gradual transition of his body to a normal position before childbirth.

Why is the position of the child important when choosing a sleeping position?

Pregnant women should be observed by a gynecologist throughout the entire period of bearing a child. The examinations he conducts help maintain the health of the mother and the unborn baby from the earliest stages of fetal development. It is the specialist who will be able to accurately select the appropriate sleeping position that will be comfortable for the mother and not bring discomfort to the child.

It is sometimes very difficult to independently determine the position during sleep. This is due to the fact that the sensations of the expectant mother are dulled due to unusual new reactions of the body. It is sometimes simply not possible to determine in what position a child is comfortable for a woman. It is in this case that she needs the advice of a doctor.

How to arrange a bed?

The comfortable condition of the woman and the health of the baby depend on the organization of the sleeping space and the place to sleep. In order to fully sleep and get enough sleep, you need to follow simple recommendations for arranging a bed:

Mattress choice. It should be quite hard, but at the same time soft. The spine on such a mattress should take a flat position.
Pillow. For a comfortable position of the head, it should be soft enough and have a small size. It is best to choose a pillow with synthetic filling to avoid allergic reactions from the body. She should not raise her head much above the level of the bed, but only slightly support her neck, without affecting the position of the spine.

For your information! For pregnant women, specialized pillows are produced that have a U-shape and a length of about 150 cm. These models are very comfortable for sleeping. In addition, they can be placed between the knees for the most suitable side position. For such pillows, it is better to choose hypoallergenic fillers and cotton pillowcases.

Bed sheets. It is better to purchase cotton products that need to be washed at least once a week.
Blanket. The choice of covering material should be approached especially carefully. If the blanket is too thin, then the woman will experience discomfort due to hypothermia. On the contrary, a too warm blanket contributes to an increase in body temperature and malfunction of many organs. It is best to choose breathable natural fillers that have the function of thermoregulation. Such blankets are not cheap, but they are simply necessary for the health of the mother and the unborn child.

The room should be completely dark during sleep. To do this, blackout curtains or blinds are hung on the windows. The air in the bedroom must be constantly updated. For these purposes, it is best to open the window to the micro mode in the summer, and the door to the room - in the winter.

To sleep well, bedding must be clean and fresh. You should also regularly do a general cleaning of the room with a damp cloth, be sure to wipe the dust on the cabinets and keep the windows clean. Do not get carried away with aroma candles or other air fresheners, it is best to ensure a natural flow of air into the apartment.

Choosing a sleeping position is an exciting moment for any pregnant woman. She needs to know that the position on her back and stomach is the least suitable for the full development of the fetus. It is best to choose the left or right side for sleeping. You should also carefully approach the arrangement of your bed.

Especially for- Elena Kichak

The full sleep of the future mother is the key to the good health of the unborn baby. However, in addition to the quality and duration of sleep, the position of a woman's body in bed is important. What are the most physiological sleeping positions during pregnancy?

Correct sleeping position during pregnancy

Women in position are advised to sleep on the left or right side. Both options are considered the most suitable sleeping positions during pregnancy. According to obstetricians, this position of the body contributes to the correct course of physiological processes in the womb. In addition, doctors note that the pose on the left side is good for the heart of the pregnant woman and the child herself.

However, there is an opinion that the expectant mother should not sleep on the right side. According to doctors, sleeping in this position disrupts blood flow in the pelvis, which makes it difficult for the baby to feed in utero. However, constantly sleeping in one position - on the left side - is uncomfortable. Therefore, in order not to lie to yourself everything, at night it is recommended to change the position from the left side to the right, and vice versa.

There are times when the baby in the mother's stomach is located not along, as usual, but across. In this situation, doctors advise sleep on the side with the head of the child. If the ultrasound shows that the baby is located with the pelvis down, the woman is also recommended to change position frequently during sleep.

What position to sleep in a few weeks before giving birth

In the later stages, you can sleep in reclining position, especially if it is difficult to do this in a horizontal position. Due to the large belly, a night's rest can be uncomfortable for a pregnant woman. Therefore, an alternative in this case is to sleep in a chair or on a bed with pillows placed under your back. Thanks to this position, pressure on the internal organs is reduced, which allows the expectant mother.

Before going to sleep in a reclining position, you can put another pillow under your knees if you are going to sleep on the bed. If you have to sleep in a chair, it is better to stretch your legs on a stable surface, for example, on a chair or ottoman. So, the legs during sleep will not numb.

How to get ready for bed during pregnancy

In order not to feel sleepy in the morning, properly prepare for sleep. To do this, follow these tips.

Air out your bedroom before bed. Open a window 15 minutes before bed and leave it open until you go to bed. In summer, the window can be open all night. Fresh cool air blowing from the street will help you fall asleep faster.
Sleep lightly. Don't wear tight pajamas before bed. During pregnancy, it is better to sleep in underwear or no clothes at all. If it's cold, cover yourself with a warm duvet and put on socks. In warm weather, sleep under a light blanket, for example, made from holofiber.
Don't drink tea or coffee in the evening. These drinks contain caffeine, which stimulates the nervous system and keeps you awake.
Follow the "ritual". Do things that set you up for sleep. For example, brush your teeth, take a shower, read a book. The brain perceives these things as an incentive to sleep and sets the body to rest.
Lie down on your side immediately.. Comfortable sleeping positions during pregnancy will help you fall asleep.

Pillows for sleeping during pregnancy

Special pillows for pregnant women make it easier for the expectant mother to sleep. Pillows must correspond to the anatomical features of a woman, which means they are chosen in shape and size. Pillows are placed under the back, legs, neck or under all together.

For pregnant women, products with the following forms are produced.

U-shaped pillow- most convenient for pregnant women, as one side supports the back, and the other can be hugged and thrown over her leg.
G-shaped pillow- similar to the above option, while it has a special substrate under the stomach. In addition, you can sleep on it reclining at any stage of pregnancy.
Pillow in the shape of the letter "L""- a variant of the U-shaped pillow, which is usually not placed under the head, but is located between the legs.
Pillow in the shape of a cocktail tube. Unlike other variations, this form has a small size. It is used as a roller, which is placed under the head or placed between the knees.
C-shaped pillow- Supports the back during sleep and relieves the load from the lower back.

For a more comfortable sleep, buy several pillows. In this case, put one pillow under the stomach, hug the other with your knees, and place the third under the lower back.

It is better for women in position to use down pillows or products with holofiber. These materials are easy to wash and dry quickly. In addition, both fillers do not provoke allergies and do not lose shape over time.

Conclusion

Correct sleeping positions during pregnancy will make it easier to fall asleep and help you sleep comfortably without harming your baby. If a change of position does not eliminate, it is recommended to normalize sleep in other ways. For example, take sedatives or see a doctor.

If you do not treat insomnia, it will have a bad effect on both the well-being of the expectant mother and the health of the baby. Therefore, if you have problems with sleep, you should adjust the regimen, do evening exercises, take a shower or try.

Health to you and your baby!

Video about how to sleep in a pregnant woman

Pregnancy is a wonderful and challenging time for every woman. The expectation of a child is replaced by excitement for his health, well-being, proper development. An unstable hormonal background leads to sharp jumps in emotions, and a body that changes day by day only exacerbates the situation, because many of the usual activities and hobbies become impossible. Already in the first trimester, some women begin to appear in the position of the stomach, so the question suddenly arises of which side is better to sleep during pregnancy.

Features of sleep in pregnant women

Pregnant women are advised to pay special attention to their health from the moment it became known about an interesting situation. Throughout the first trimester, a woman quickly gets tired, there is a craving for daytime rest - all this is the result of increased production of progesterone. The hormone helps to eliminate miscarriages, so it is impossible to reduce its level and it remains only to come to terms with the situation and listen to the requirements of the body.

If, due to the structural features of the body, the stomach did not appear in the first 3 months of pregnancy, then there are no restrictions on sleep. The only recommendation from gynecologists is to sleep on your side if you suffer from toxicosis.

In the second trimester, the fetus is already firmly fixed, so the level of progesterone decreases, and estrogen comes to replace it. The body goes into a state of increased activity so that the expectant mother has time to make all the preparations for the birth of a child. The stomach is already growing, so it remains to sleep on your side or back. Many begin by placing a pillow at the waist for extra support.

The third trimester is the most difficult in matters of sleep and rest - a sharp increase in weight leads to swelling of the limbs, frequent urination, pain in the lumbar region. Sleeping on your back is no longer possible, as the stomach presses hard on the lumbar region. This situation is potentially dangerous not only for the mother, but also for the child. You have to lie on your side in order to take at least some comfortable sleeping position and minimize the risks for yourself and your baby.

Which side to choose when sleeping on your side

Doctors advise getting used to sleeping on your side from the very beginning of pregnancy, as this is the most comfortable position from the second trimester until the very moment of delivery. The sooner the addiction passes, the easier it will be to sleep later. You should mainly lie on your left side, since this position of the body during sleep is preferable for a number of reasons:

The stomach does not press on the liver, the stomach is in a calm position, which is a natural prevention of heartburn;
In the process of sleeping on the left side, blood circulation is better than when resting on the right, which means that nutrients and oxygen will be more actively supplied to the child, supporting its normal development;
This position contributes to the normal filtration of lymph, which allows you to maintain the health of the lymphatic system of the expectant mother.

Sleeping on the right side with a large belly is accompanied by additional pressure on the internal organs, veins and placenta, which negatively affects the development of the fetus and can cause mental retardation of the child after birth. However, you should not completely abandon rest on the right side either, because in this position the load on the cardiovascular and urinary systems is reduced. The main thing in choosing is to maintain a reasonable balance and roll over if discomfort appears.

How not to sleep while expecting a baby

In the prone position, even for a short time, the fetus is prone to injury due to the weight of the mother, especially with prolonged sleep. The woman herself may complain of pain in the lower abdomen due to bending of the isthmus of the uterus, as well as discomfort in the mammary glands.

Sleeping on your back is accompanied by significant pressure on the lumbar spine of the mother, which leads to obvious negative consequences:

Insufficient blood supply to the vessels of the lower extremities;
bowel deformity;
Compression of the vena cava;
Exacerbations of hemorrhoids;
Decreased blood pressure;
Swelling of the legs;
Clamping of the genital vein, accompanied by tachycardia.

The supine position is doubly dangerous for the fetus, since the compression of the veins and arteries prevents oxygen from reaching the fetus in a normal amount, causing hypoxia. Long-term retention of the position causes developmental delay due to insufficient amounts of nutrients supplied to the fetus. In pregnancy with complications, detachment of the placenta is possible.

Many women in position talk about the fact that the child begins to kick with his legs if he lies on his back - this is how the baby makes it clear about the discomfort that he is experiencing.

Features of rest on the side

When choosing, a woman should focus not only on her own well-being, but also on the presentation of the fetus, as well as the number of expected children.

So, for example, if the child is located across the mother's abdomen, then you should rest on the side where the baby's head is located - this is the most correct position during the development of the fetus. In breech presentation, it is recommended to change position frequently. And if a woman is expecting more than one baby, then you need to pay attention to the situation of both children and rest in such a way as not to create undue pressure on one child.

Regardless of the presentation and the number of children, it is recommended to get a special pillow for sleeping - it reliably supports the stomach, prevents you from rolling over on your back and gives the necessary rest to the spinal column, compensating for the increased load.

Expert opinion

Most doctors agree that pregnant women should sleep on their left side, since this position is most beneficial for the body:

Normal blood circulation is maintained, ensuring the timely transport of oxygen and nutrients to the placenta and fetus;
The pressure on the bladder decreases, the urge to urinate becomes less frequent, stabilizing sleep;
The muscle corset relaxes, which is especially important for the back;
There is no pressure on the liver, which cannot be avoided when sleeping on the right side;
Puffiness subsides.

But, of course, prolonged sleep without changing position can cause limb numbness. If discomfort occurs, you should roll over to the right side and lie down for a bit, and then return to the left again.

Sleep by trimester

1-12 weeks

In the first trimester, it is allowed to sleep in any position, but rest should be given as much time as the body requires in order to maintain the stability of the nervous system and not increase the chance of miscarriage.

13-24 weeks

Sleeping on the stomach is excluded already because of medical indications, and not for reasons of convenience. At the beginning of the trimester, rest on the back is still acceptable, but then it has to be excluded due to the increasing pressure of the abdomen on the internal organs. The main sign of the need to change position is the first movements of the baby, which indicate that the fetus is large enough to cause significant inconvenience to the mother.

25-40 weeks

In the late stages of pregnancy, it is no longer possible to get enough sleep, since the acceptable sleeping position is only on the side, and a change in body position forces you to wake up due to a strongly protruding stomach. In addition, the mother's body begins to adapt to the child's daily routine in the first months after birth, which means that involuntary awakenings occur at least once every three to four hours.

The best option for sleeping during this period is on the left side, but if necessary, it is allowed to turn to the right. To control the position of the body, you can use a special pillow or put a roller under your back.

I am 30 weeks pregnant. Sleeping on your back is getting harder. All the time I want to turn on the barrel. I don’t know on which side it is safe to sleep, so as not to harm the child, and not to crush him. Can pregnant women sleep on their right side?

Expert answer:

It is very convenient for pregnant women to sleep on their side, because in this position they do not feel any pressure on the stomach. In addition, the placenta is freely supplied with blood. Meanwhile, it is important to know which barrel to choose so that it is not only convenient, but also safe for the baby at different stages of pregnancy. In the first trimeter, while the tummy has not increased significantly, a woman can choose any position that is comfortable for her to sleep. With the onset of the second trimester, it is already necessary to be more careful and take into account the condition - your own and the child's. You are comfortable sleeping on your right side - sleep. As soon as you feel the slightest discomfort, change the position of the body. Experts, based on research results, argue that it is better not to lie down on the right side in the last trimester. During sleep in this position, compression of the inferior vena cava occurs, as a result of which blood flow to the pelvic area weakens. The internal organs that are located there, including the placenta, due to poor vascular patency, receive less oxygen and other substances necessary for the normal growth and development of the baby. Oxygen deficiency entails the occurrence of hypoxia, which, in turn, negatively affects the formation of the fetal nervous system, destroys the structure of nerve endings in the brain, and also harms the establishment of connections between its structural parts. As a result, the baby may be born with congenital abnormalities. Also, in the process of sleeping on the right side, the liver suffers. This position of the woman's body also negatively affects the functioning of the gallbladder, bile stagnation occurs. The pregnant woman begins to feel heaviness in the stomach, bloating, there is a violation of the stool due to constipation. A woman is tormented by heartburn and belching, pain occurs on the right side under the ribs. The head may be dizzy, the expectant mother may lose consciousness, suffer from shortness of breath. But, despite all these negative consequences, cardiologists advise falling asleep on the right side. They argue these recommendations by the fact that the heart and main blood vessels suffer less this way. According to them, while sleeping on the left side, the work of the entire cardiovascular system is disrupted.

In any case, as soon as you feel uncomfortable lying down, negative symptoms appear - gently turn around. Do not make sudden movements. Change position slowly and carefully. To make sleep during pregnancy more comfortable, purchase a special pillow. Having the shape of an arc, it will serve as an excellent support for the muscles of the whole body, and especially in the corset area. They put it between their legs. So the knee of the upper leg is in a raised state. Using such a pillow during sleep helps a woman to take the safest position.